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Lie on your back on an incline bench set between 15 and 30 degrees, and hold a pair of dumbbells above your shoulders with your arms straight. Lower the dumbbells to the sides of your chest. Pause, and then push them back up. Do 10 reps and rest for 20 seconds. Decrease the weight of the dumbbells by 20 to 30 percent and perform 10 more reps.

Assume a pushup position with your hands on a bench. (The higher the bench, the easier the exercise.) Your body should form a straight line from ankles to head. Bend your elbows and lower your body until your chest nearly touches the bench. Then push up with enough force so your hands leave the bench. Land with your hands on the bench and repeat. Do 5 to 10 reps.

Hang at arm's length from a chinup bar using an overhand grip that's slightly beyond shoulder width. Squeeze your shoulder blades together and pull your chest to the bar. Pause, and then return to the starting position. Do 5 to 10 reps.

Secure a bar in a power rack at about waist height. Drape two towels over the middle of the bar so they're slightly beyond shoulder width. Grab the ends and hang from them with your knees bent, your feet flat on the floor, and your body straight from knees to head. Pull your chest toward the bar. Pause, and then slowly return to the starting position. Do 10 reps.

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Friday, December 16, 2016

5 Side Effects of Anabolic Steroids

Anabolic steroids are the drugs which are similar to testosterone and are generally given to patients who have testosterone deficiency. Doctors often prescribe anabolic steroids to boys having certain genetic disorders or children who have a delayed puberty.

Furthermore, anabolic steroids are often by athletes since it’s considered as a drug which can enhance physical performance. The common anabolic steroids which are prescribed by doctors include Nandrolone such as Durabolin and Fluoxymesterone like Halotestin. Although anabolic steroids may apparently have certain health benefits, its detriments far outweigh its benefits. Here are the top five side effects of anabolic steroids:

1. Natural Hormone Inhibition

The inhibition of natural hormones is one of the major side effects of anabolic steroids. Our body’s endocrine system automatically shuts off natural hormone production when we artificially inject hormones into our body. There’s a particular process called ‘Homeostasis’ which our body conforms to. Whenever there is an excess of a certain hormone, the endocrine system of our body puts a check on the organ or gland which produces the hormone. Since anabolic steroids are a testosterone supplement, the body sends a message to slow down natural testosterone production by the testicles. Only when a person completely stops taking anabolic steroids, the inhibition on natural testosterone production is lifted.

2. Steroid Leads to Liver Damage

A number of research studies have pointed to the harmful effect anabolic steroids have on our liver. Since our liver is essentially a filtration system of the body, any anabolic steroid which is ingested orally passes through the liver. Research has also shown that anabolic steroids reduce the excretory function of the liver. Especially the steroids containing 17- alky dramatically reduces the liver’s excretory function. Excessive anabolic steroids may even cause a cystic bleeding condition of the liver.

3. Steroid Effects on Blood Lipid Profile or Cholesterol

Anabolic steroids are known to reduce good cholesterol and increase bad cholesterol. The HDL cholesterol ((high density lipoprotein) is considered as good cholesterol whereas the low density lipoprotein or LDL is regarded as a type of cholesterol which leads to cardiac problems. The HDL on the other hand protects the arteries by channelizing unused cholesterol to your liver. Although a few steroids have a mild effect on blood lipids, the majority of steroids have harsh effect on HGH.

4. Steroids and Baldness

Anabolic steroids can hasten the process of balding of the men who are predisposed genetically to balding. Anabolic steroids often contain Dihydrotestosterone (DHT) and DHT reacts very strongly with the scalp. Since a majority of steroids are derived from Dihydrotestosterone or are created from it, the chances of steroids eventually leading to baldness is quite high.

5. Stunted Growth

Prolonged intake of anabolic steroids should be avoided by teenagers as some steroids have the potential to stunt growth rates. Particularly the aromatizable steroids contain ingredients which prematurely close the epiphysial cartilage, resulting in a shorter adult height of the individual.

In most countries, anabolic steroids are only sold with a doctor’s prescription. However, a growing number of people are buying anabolic steroids for apparent health benefits without a doctor’s prescription.

Health & Diet

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.